There are dozens and dozens of videos on YouTube on the subject of exercise recovery and they all miss the primary key to exercise recovery. There are numerous focuses in the videos from what to eat, what to drink, how to breathe, and how to determine the optimal time to schedule the next exercise session for maximum gain. A video titled “Gatorade’s Top Doctor Says You Should Do These 3 Things After Every Workout” gives us three Rs. They are Re-hydrate, Refuel and Recover & Repair. All of the videos have helpful information and at the same time fail to mention the key to exercise recovery.
The key to exercise recovery is related to how quickly the body can provide all the elements the body requires for recovery. Providing the elements could be interpreted as bringing what the muscles need to the muscles. However, that would be an incomplete description. The body also needs a provision for removing the byproducts of cellular activity to support recovery. Therefore, the primary elements of recovery are transporting what the muscles need to the muscles and transporting what the muscles need to shed away from the muscles. Both during exercise and during recovery the body needs and uses water, O2, and sugars for fuel to name the most obvious. And during exercise and recovery the body needs to remove CO2, water saturated with byproducts of burning the sugars and damaged cellular tissue. The key to supporting all of these elements the body requires is the flow of blood, also known as circulation.
The three Rs mentioned above are a good framework, however, refuel is linked to carbohydrate intake while Recover & Repair are linked to protein intake. Using these three Rs, an alternative assignment of emphases is offered for the second and third Rs. The first R1 remains as rehydration and nothing more needs to be added or changed. The alternative interpretation the second R2 designated as refuel is inclusive of carbohydrates and protein intake as they are ingested mostly through the foods we eat. A well balanced diet is always recommended both in terms of diet composition and the quantity required for the type and intensity of exercise one has experienced. The alternative interpretation of the third R3designated as recover and repair is where the unappreciated key to exercise recovery, increased circulation becomes overwhelmingly important and deserves additional explanation.
Why has circulation been overlooked? Likely it is because we just take circulation for granted. Of course our blood is circulating or else we’d be dead, right? Right. So why shouldn’t we take circulation for granted? The reason we shouldn’t take circulation for granted is that the rate of circulation or more accurately stated, the rate of blood flow varies. It is readily apparent that when we exercise our rate of blood flow increases because our pulse increases. What is being overlooked is that when we stop exercising we most often become sedentary and then our rate of circulation decreases. And when it decreases the rate of delivery of water, O2, carbohydrates and protein to the muscles decreases. Likewise the rate at which the muscle cells can repair is limited by the rate at which the necessary resources arrive. And also the rate of removal of the byproducts of cellular activity and the damaged cells are limited by the rate which the muscles can shed them into the blood stream.
So the question becomes, can the rate of circulation be increased during recovery? If one engages in more exercise the rate of circulation increases. However, we’re trying to recover and allow the body to repair from prior exercise. Probably additional exercise is a poor choice because the body is already fatigued. We have arrived at a catch-22 because we know that what the body needs will be accommodated by a higher blood flow, yet more exercise is defeating because of the level of fatigue that exists.
The catch-22 has an exception. The exception is Effortless Exercise™ which is possible with the TREDLR™, manufactured by Treadwell Corporation (www.treadwellness.com). Effortless Exercise™ increases circulation without fatigue because the inertia and momentum technology of the TREDLR™ removes virtually 100% of the resistance of the exercise. Effortless Exercise™ increases the rate of circulation without creating fatiguing muscle activity to overcome resistance. The result is an increase in the rate of circulation after exercise while resting. The rate of circulation is up to 9 times higher than the at rest rate of circulation. This is additional circulation that the muscles use to recover more quickly.
Effortless Exercise™ can be used directly after exercise in combination with re-hydration and refueling and it can be used for as long and as much as you want. There has been no reported case of overuse syndromes from using the TREDLR™. It can be used multiple times per day or for extended periods to obtain the recovery and replenishment benefits of Effortless Exercise™.
The key to attaining the goal of post exercise recovery occurring as quickly as possible is increasing circulation in combination with re-hydration and refueling. The best way to reach this goal is using a TREDLR™ for Effortless Exercise™.